Sedentary lifestyles may dominate American society but breaking a sweat offers benefits for your health and longevity. The American Heart Association recommends that all adults participate in at least 30 minutes of moderate-intensity exercise most days of the week--a practice that could lower your blood pressure and reduce your risk of heart disease, stroke, diabetes and obesity. Several cardiovascular workout tips can help you get the most out of your exercise sessions.
Warming Up
Diving into a cardiovascular workout without warming up may be an invitation for injury. As the American Council on Exercise explains, a five- to 10-minute warm-up session raises your body temperature, improves the range of motion in your joints, grants you better muscle control, increases the elasticity of your muscles and boosts your body's ability to burn calories--all of which lead to a safer and more effective cardio workout. Warm-up routines can include walking, low-gear bicycling, slow laps in the pool or other lower-intensity activities, followed by flexibility exercises such as stretching.
Variety
Few things kill an exercise program as quickly as boredom. Instead of trudging through activities you don't enjoy, vary your routine and choose cardiovascular exercises you look forward to performing, such as swimming, bicycling, walking, hiking, running, water exercise, jazz aerobics, dancing or team sports. According to the University of California Davis Health System, spicing up your workouts with a new piece of exercise equipment--such as a music player, swim flippers, running shoes, clothing or book to read while hitting the gym--can rekindle your motivation to exercise and help you enjoy your cardio workouts.
Short Sessions
If you can't squeeze a full-length cardiovascular workout into your schedule, don't forgo exercise completely: Several brief bouts of activity throughout the day can also benefit your health. When it comes to burning calories and improving fitness, three 10-minute aerobic workouts may be nearly as effective as a sustained 30-minute session, the American Council on Fitness notes. Common activities such as taking a flight of stairs or going for a brisk walk during your lunch break can help you reach your exercise quota for the day, even when a busy life makes longer workouts more difficult.
Goals and Rewards
Setting up a goal and reward system for your workouts can help keep you motivated to exercise. Establish realistic targets for your fitness level, such as walking for 10 minutes every night after work or running a mile without stopping, and then treat yourself to a meaningful reward once you hit each milestone. As Harvard Health Publications explains, you should avoid rewards that are counterproductive to your health goals--such as eating ice cream or indulging in a high-calorie meal--and instead opt for treats that support your exercise program, such as new workout music or a book on tape to listen to at the gym.
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